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Flounder Creole

Flounder Creole

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Spicy tomatoes and vegetables served with fish and instant rice.


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Flounder Creole

Flounder Creole

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Serves 4

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8 ounces onion
2 cloves garlic
4 ounces red bell pepper
4 ounces green bell pepper
1/4 cup olive oil
1 cup canned diced tomatoes
1 dash pepper
4 flounder fillets
1/4 cup lemon juice
2 cups water
2 cups instant rice

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  1. Dice onion, garlic and bell peppers and sauté in olive oil over medium heat.
  2. Preheat oven to 375 degrees.
  3. Add tomatoes and pepper to onion, garlic and peppers and stir to mix.
  4. Layer half the tomato mixture in a baking dish.
  5. Place fish on top and sprinkle with lemon juice.
  6. Top with remaining tomato mixture.
  7. Cover and bake for 25 minutes.
  8. When fish has baked for 15 minutes, prepare rice. In a saucepan, heat water on high until boiling. Stir in rice, cover and turn heat to low. Rice is done when all the moisture has been absorbed (about 5 to 10 minutes).
  9. Top rice with baked fish and vegetables.
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Nutritional information for Flounder Creole

Calories: 412
Calories from Fat: 142

% Daily Value*
Total Fat 16g 25%
Saturated Fat 2g 12%
Cholesterol 78mg 26%
Sodium 217mg 9%
Total Carbohydrates 33g 11%
Dietary Fiber 4g 15%
Sugars 5g ~
Protein 34.5g 69%
Vitamin A 29% Iron 13%
Vitamin C 160% Calcium 8%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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